NordicTrack E 5.4 User Manual
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17EXERCISE GUIDELINESThese guidelines will help you to plan your exerciseprogram. For detailed exercise information, obtain a repu-table book or consult your physician. Remember, propernutrition and adequate rest are essential for successfulresults.EXERCISE INTENSITYWhether your goal is to burn fat or to strengthen yourcardiovascular system, exercising at the proper intensityis the key to achieving results. You can use your heartrate as a guide to find the proper intensity level. The chartbelow shows recommended heart rates for fat burningand aerobic exercise.To find the proper intensity level, find your age at the bot-tom of the chart (ages are rounded off to the nearest tenyears). The three numbers listed above your age defineyour “training zone.” The lowest number is the heartrate for fat burning, the middle number is the heart ratefor maximum fat burning, and the highest number is theheart rate for aerobic exercise.Burning Fat—To burn fat effectively, you must exerciseat a low intensity level for a sustained period of time.During the first few minutes of exercise, your body usescarbohydrate calories for energy. Only after the first fewminutes of exercise does your body begin to use storedfat calories for energy. If your goal is to burn fat, adjustthe intensity of your exercise until your heart rate is nearthe lowest number in your training zone. For maximumfat burning, exercise with your heart rate near the middlenumber in your training zone.Aerobic Exercise—If your goal is to strengthen your car-diovascular system, you must perform aerobic exercise,which is activity that requires large amounts of oxygen forprolonged periods of time. For aerobic exercise, adjustthe intensity of your exercise until your heart rate is nearthe highest number in your training zone.WORKOUT GUIDELINESWarming Up—Start with 5 to 10 minutes of stretch-ing and light exercise. A warm-up increases your bodytemperature, heart rate, and circulation in preparation forexercise.Training Zone Exercise—Exercise for 20 to 30 minuteswith your heart rate in your training zone. (During thefirst few weeks of your exercise program, do not keepyour heart rate in your training zone for longer than 20minutes.) Breathe regularly and deeply as you exercise;never hold your breath.Cooling Down—Finish with 5 to 10 minutes of stretching.Stretching increases the flexibility of your muscles andhelps to prevent post-exercise problems.EXERCISE FREQUENCYTo maintain or improve your condition, complete threeworkouts each week, with at least one day of restbetween workouts. After a few months of regular exer-cise, you may complete up to five workouts each week, ifdesired. Remember, the key to success is to make exer-cise a regular and enjoyable part of your everyday life.WARNING: Before beginning thisor any exercise program, consult your physi-cian. This is especially important for personsover age 35 or persons with pre-existinghealth problems.The heart rate monitor is not a medical device.Various factors may affect the accuracy ofheart rate readings. The heart rate monitor isintended only as an exercise aid in determin-ing heart rate trends in general. |
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